Paul Oneid – Off-Season | Slow and Fast Squats

I competed in my first meet after a year break on November 24th, 2018. It was a big momentum boost and I am 100% healthy and looking forward to a productive off-season.  I’ll be looking to compete at some point in the summer, but haven’t decided when or where.  In the short-term, work and my family will be my number 1 priority with the launch of a long awaited project and a cross-country move to Calgary, Alberta with my wife Pam and our pups Meatloaf and Beefcake.

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So, my hips are still not feeling back to normal after the drive.  I have reimplemented a lot of the strategies that got them feeling good before, but it is taking a bit longer than I would have liked.  It is improving, but I am not pushing things.  I swapped out the high bar squats for the SSB to be able to use the same relative intensity, but with a lower load on the bar.  I likely will continue to keep this day unchanged until things feel better.  No sense increasing the load until the weight moves like it should.  My back was more fatigued after the SSB than it has been with high bar, so the stiff leg DL was tougher than I thought it would be, but I pushed a top set and took what was there on the day. What a novel idea?!  Overall, still settling into the new city and living out of a hotel. Things will only get easier from here.  Being off work has definitely helped take some stress of my shoulders.

 

Squat

  1. Tempo SSB – 160kgx5x4sets, 3 min rest
  2. CAT SSB – 160kgx5x4sets, 3 min rest
  3. Stiff Leg DL – 6’s up to 435×6 RPE 8
  4. BB Row – 8x4sets
  5. Superset
    1. SA Bulgarian SS – 3x10ea
    2. SL RDL – 3x10ea
  6. Superset
    1. Ab Wheel – 4×10
    2. Peterson Step-Up – 4x10ea

 

Warm-up

  1. Daily
    1. Walk – 10minutes
    2. McGill Big-3
    3. Full Body CARs
  2. Lower
    1. 90/90 Hip Transfers – 6ea way
    2. Multi directional lunges – 2x10ea
    3. Tactical Frog with internal rotations – 2x10ea
    4. Goblet Squats – 3-5×10
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Paul Oneid

Paul Oneid

Paul is an elite level raw Powerlifter with personal bests of an 805lbs squat, 440lbs bench, 725lbs deadlift and a 1960lbs total in the 242lbs class, as well as an 800lbs squat, 430lbs bench, 700lbs deadlift and 1930lbs total in the 220lbs class. Paul is a former D1 Collegiate Strength and Conditioning Coach, who now works as a Functional Rehabilitation Specialist in his hometown of Ottawa, Ontario, Canada. He trains out of the strongest gym in Canada, Dynamo Barbell Club. Paul brings a deep educational background to the team as he has earned Master’s degrees in both Sports Management and Exercise Science. Look for Paul to push his numbers even higher as he aims for a +2000lbs total in his next meet.
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